Pangasius Stir-Fry

My love for stir frying comes without a doubt from my dad. He was always passionate about the Asian kitchen, including the technique of stir frying.

Apart from the fact that stir frying allows you to prepare delicious food, it also allows you to prepare healthy food -which makes me extra happy of course! Now, what’s so healthy about stir frying?

  1. Stir frying food only requires little oil;
  2. the high temperature helps to retain all the nutrients;
  3. Stir frying allows you to use a variety of vegetables (and meat/fish), ensuring you’ll have a great intake of all nutrients that make you happy!

Now, before I start with this recipe, some stir fry tips:

  1. Get yourself a good wok. I prefer using my electric wok, because it allows me to reach very high temperatures, which is crucial for stir frying. Moreover, it distributes the heat evenly, which is -again- crucial for stir frying.
  2. A good mise en place is necessary. Be sure to prepare your ingredients ahead of time. Stir frying should be done at a extremely high temperature and your ingredients should be moving continuously.
  3. Pay attention to your veggies before tossing your  ingredients into the pan. Cook thicker and harder vegetables first, since they take longer. Let me share with you these guidelines:
    1. Mushrooms: 5-10 minutes, depending on type
    2. Cabbage, spinach, other greens: 4-6 minutes
    3. Asparagus, broccoli, carrots, green beans: 3-5 minutes
    4. Peppers, snow peas, zucchini: 2-3 minutes
  4. Feel free to swap the vegetables/fish I used with other ingredients. In fact, I usually use chicken instead of pangasius filet. However, as I had some pangasius filet left in the fridge, I decided to go for that.

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So, are you ready for the recipe? Here we go!

Ingredients (serves 2)

  • Vegetables as you prefer. I went for:
    • 1 broccoli
    • 1 red bell pepper, cubed
    • 2 carrots, in small pieces
    • ca. 6 mushrooms, sliced
  • 3 cloves of garlic, minced (add one if you’d like to marinate the pangasius filet upfront)
  • 1 red (small, hot) pepper, minced (add one if you’d like to marinate the pangasius filet upfront)
  • 1 or 2 chicken or fish bouillon cubes
  • ca. 2 to 3 cm of ginger root, minced (add 1 cm if you’d like to marinate the pangasius filet upfront)
  • 300 g pangasius filet (or chicken filet), cubed
  • Vegetable oil (peanut oil/coconut oil) to stir fry.

Method

1. Let me start with two optional steps:

  • You can marinate the pangasius filet. (I did, but don’t think it’s really necessary). Just place the pangasius filet in a bowl, add some olive oil, a glove of garlic (minced), red pepper (minced) and ca: 1 centimetre of ginger root (minced). Leave standing for at least an hour.
  • Personally, I prefer cooking the broccoli upfront. You can choose to either cook it upfront or just stir fry small pieces.

2. Start with dissolving the bouillon cubes in ca. 3/4 cup of water. Put aside.

3. Heat a teaspoon of vegetable oil over medium heat. Stir fry the pangasius filet for a few minutes. When cooked, take them out.

4. Toss the ginger, red pepper and garlic in the wok pan and stir fry for ca. one or two minutes over high heat. Add the (chicken/fish) broth.

5. Stir in the vegetables. You should cook thicker and harder vegetables first, since they take longer (start with the carrots, broccoli and mushroom -unless you already cooked your broccoli; then add the bell pepper). When cooked, return the fish to the wok and add the broccoli.

* and ta-daaaaa… you are ready to enjoy your stir fry! *

 

 

 

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